Sun Mon Tue Wed Thu Fri Sat

28

29

30

  • Deadlift : 2-2-2-2-2
  • 5 RFT: 200 m, Russian Kettlebell Swings, Kettlebell Goblet Squats and Push-ups

31

  • AMRAP 10 mins: Wall Balls and Toes-to-bars

Aug | 1

  • 21-18-15-12-9-6-3: Sumo Deadlift High-pulls, Push Press and Sit-ups
  • Every 1 min for 10 mins: Double Under

2

3

4

5

6

  • Alternating Hang Dumbell Split Snatch : 10-10-10
  • Dumbbell Hang Split Clean : 10-10-10
  • 3 RFT: 400 m, Sit-ups, Push-ups and Pull-ups

7

  • Deadlift : 3-3-2-2-1-1-1
  • Chipper: Clean & Jerks, Pull-ups, Dips and Snatches

8

  • AMRAP 15 mins: Double Unders, Box Jumps and Knees-to-elbows
  • Bench Press : 4x5 at 75% 1RM

9

10

  • Front Squat 3-3-2-2-1-1-1
  • 5 RFT: 200 m, Deadlifts and Handstand Push-ups

11

12

13

  • "Death By" - Handstand Push-ups : 1 rep + 1 rep / 1 min
  • AMRAP 15 mins: Barbell Squats, Pull-ups and Sit-ups

14

15

  • Deadlift : 4x4 at 80% 1RM
  • Jack

16

17

  • Back Squat : 3-3-2-2-1-1-1
  • Split Jerk : 2-2-2-2-2
  • Run : 2x 800 m

18

19

20

  • Bench Press 3-3-2-2-1-1-1
  • Chipper: Rows, Power Cleans, Box Jumps and 3 more

21

22

23

24

25

26

27

28

29

30

31